Deep Space
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Shuttle Runs
Walking Samson Stretch
Glute Bridges
Front Plank (On Elbows)
Moderate Shuttle Runs
Walking Spiderman Stretch
Single Leg Glute Bridges (30 Seconds Each)
Side Plank (30 Seconds Each)
Faster Shuttle Runs
Walking Lunges
Glute Bridge Walkouts
Wall Sit (Just Below Parallel)
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (No Measure)
Rehearsal
6 Deadlifts (185/135)
6 Alternating Jumping Lunges
6 Shuttle Runs
Metcon (Time)
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
200M Run
Record all 5 times, with the score being the slowest of the 5 rounds
Use Mats as appropriate
Choose a weight that allows you to lower the weight to the floor. The stimulus for this workout is to experience both concentric (lifting) and eccentric (negative) movement. Controlled Deadlifts (all reps) to the ground all classes.